CHECKED IN. WORKED OUT. • CIWO
Wrestling & Takedowns
Learn wrestling fundamentals used in MMA, from stance and level changes to takedown entries, finishes and defensive sprawls.
What You'll Learn
• Wrestling stance and movement
• Level changes and penetration steps
• Single-leg takedown
• Double-leg takedown
• Sprawls and clinch fundamentals
CIWO Technique Guide Format
Individual technique articles in this section will break movements down into starting position, step-by-step technique, coaching cues, common mistakes, beginner tips, safety notes and related techniques.
Train Safely
Combat-sport techniques should be practiced in a controlled training environment. Work with a qualified coach or instructor, use appropriate protective equipment, control contact during drills, and tap early during submission practice.
FITNESS NEVER TAKES A VACATION.
CHECKED IN. WORKED OUT. • MMA & COMBAT TRAINING
Wrestling & Takedown Techniques
Single-Leg Takedown: Step-by-Step MMA Wrestling Guide
How to Use This CIWO Resource
Wrestling & Takedowns is part of the larger CIWO fitness library. Use this page together with the site’s exercise, nutrition and wellness resources rather than as a stand-alone shortcut.
Build consistency first
Choose realistic actions you can repeat. Track progress over time and adjust the plan when your schedule, recovery or goals change.
Keep the plan individualized
Training experience, available equipment, nutrition needs and health history differ from person to person. Modify recommendations to fit your situation and seek qualified professional guidance when medical issues or injuries are involved.
Browse the workout library and Daily Health & Wellness for related CIWO resources.